SALT-FREE FLAVOR IN A - Mrs. Dash

SALT-FREE FLAVOR IN A

Registered Dietitian Nutritionist Toolkit for Helping Consumers Reduce Their Sodium Intake

SALT-FREE FLAVOR IN A D A S H TOOLK I T 1

2 SALT- F R E E F L AV O R I N A DASH TO O L KI T

The DashTMbrand is committed

to supporting registered dietitian nutritionists in the valuable work you do to help improve the health of others. As a trusted salt-free seasoning staple for more than 30 years, the Dash brand is dedicated to helping Americans prepare healthy meals that are full of flavor. This toolkit provides research, tips and recipes to help your patients, clients and followers lower their sodium intake while boosting flavor.

Contents

4

The Sodium Shake Down

6

Sodium Stats

6

Sweat and Salt

7

Hold the Salt

8

Herbs and Spices Help Slash Sodium Intake

9

Clinical Considerations for Potassium

9

Eye on Flavor Trends

10

The Top 5 DashTM Seasonings for Flavor

12

Reaching Consumers in the Media & Social Media

14

Frequently Asked Questions

16

Recipes That Turn Up the Flavor and Turn Down the Sodium

S A LT- F RE E F L AV O R IN A DA S H T O O L KIT 3

THE SODIUM SHAKE DOWN

Na

SODIUM

STIFFENING OF

ENDOTHELIAL CELLS

Sodium is an essential mineral regulated by the kidneys, and it helps control fluid balance, affects muscle function and helps the body send nerve impulses.1 Although it's essential, people consume way too much sodium, with daily intakes for those age 1 and over averaging 3,393 mg per day.2 Excess sodium can increase blood pressure and risk for heart disease and stroke. Together, heart disease and stroke kill more Americans each year than any other cause.3 High sodium intakes also increase the risk for kidney disease, osteoporosis, stomach cancer and more.4

The National Academy of Medicine established new sodium intake guidelines for Chronic Disease Risk Reduction (CDRR).2,4,5 These CDRR levels are based on the potential long-term benefits on blood pressure, risk of hypertension and cardiovascular disease:

REACTIVE OXYGEN SPECIES PRODUCTION

Did You Know?

Too much sodium is linked to the stiffening of endothelial cells and an increase in reactive oxygen species production which can impair endothelial function, two avenues that may lead to the development of atherosclerosis.4,6

With 90% of adults projected to develop hypertension, cutting back on sodium intake is critical.3

4 SALT- F R E E F L AV O R I N A DASH TO O L KI T

top ten

Sources of Sodium in the American Diet3

Bread & rolls

Pizza

Sandwiches

Cold cuts & cured meats

Soups

Burritos & tacos

Savory snacks

including chips, popcorn, pretzels, mixes & crackers

Chicken

Cheese

Eggs & omelets

S A LT- F RE E F L AV O R IN A DA S H T O O L KIT 5

SODIUM STATS

According to the American Heart Association, if the U.S. population dropped its sodium intake to 1,500 mg per day, overall blood pressure could be reduced by almost 26% with an estimated savings of $26.2 billion in healthcare costs.1

SWEAT & SALT

300-600

MG PER HOUR OF

INTENSE ACTIVITY

Athletes and intense exercisers require more sodium, but still less than what most Americans are already consuming. The American College for Sports Medicine recommends 300-600 mg sodium per hour of intense activity. Adjustments should be made for sweat rate, body temperature, temperature of the environment and kidney function.7 The exception is heavy, salty sweaters and those engaging in long-duration training, especially in hot, humid environments, who may require up to 1,500 mg per hour.7,8

HOLD THE SALT

Tips to Help Patients and Clients Limit Sneaky Sources of Sodium

1.

Choose plain fresh or frozen vegetables, or low-sodium or no-salt-added canned vegetables.

2.

For canned beans that contain regular amounts of sodium, rinse in a colander for 10 seconds and allow to drain for 2 minutes to reduce about 40% of the sodium content. For canned vegetables, the same method reduces sodium by 9 to 23%. Other types of canned foods can also be rinsed to remove some sodium.9,10,11

3.

For meat, choose fresh or frozen products. Skip brined, canned, smoked, cured or marinated.

4.

Limit salty processed foods such as mixes, and "instant" products, including flavored rice and ready-made pasta mixes, and instead use plain pasta and plain rice and season with Dash seasoning blends.

5.

Although sea salt and pink Himalayan salt offer a different flavor than table salt, they supply too much sodium and still need to be limited.1,12

6.

Some shellfish are naturally high in sodium, like clams and shrimp.13 Enjoy less frequently and season with garlic and seasoning blends, like Dash products.

7.

When dining out or ordering take-out, review the nutrition facts online in advance. Make special requests to limit high-sodium items, like asking for no cheese or to leave sauce and dressings on the side so you can use sparingly.11

8.

Instead of salt, use herbs, spices, lemon, lime, plain vinegar and Dash seasoning blends to flavor food.

6 SALT- F R E E F L AV O R I N A DASH TO O L KI T

S A LT- F RE E F L AV O R IN A DA S H T O O L KIT 7

HERBS & SPICES HELP SLASH SODIUM INTAKE

Most of the sodium we consume in the U.S. comes from prepared meals and restaurants making it necessary to nix the salt shaker entirely. Use herbs and spices to boost flavor so you don't miss the salt. Bonus: herbs and spices can make healthier foods enticing so they are easier to enjoy more often!2 The science supports the use of herbs and spices to lower sodium intake:

? In the SPICE randomized controlled trial, an intervention emphasizing spices and herbs significantly reduced sodium intake and had the potential to help people stick to lower sodium intakes.14

? In a 2019 study published in Nutrients, participants perceived low-salt chickpea and lentil dishes seasoned with herbs and spices to be just as palatable as those made with normal amounts of salt, making the use of herbs and spices a realistic strategy for the development of lower sodium, healthier versions of these foods.15

? In a 2017 study, participants with a higher preference for spices were found to have a lower salt intake and lower blood pressure when compared to those who disliked spicy foods. Those who enjoyed spicy foods also had a reduced preference for salt.16

? A 2014 study published in Appetite found that when adults were given 45% reduced sodium soup seasoned with herbs and spices (oregano, bay leaves, garlic and black pepper) they perceived it to be similar in saltiness to the regular sodium version of the soup.17

? In a study of Costa Rican adults, offering a variety of seasonings in healthful foods was linked to improvements in diet quality.18

CONSIDERATIONS FOR POTASSIUM

K

POTASSIUM

Potassium In DashTM

Seasoning Blends

Dash seasoning blends provide minimal or no amount of potassium into the diet, which can be beneficial for those who need to monitor or limit potassium intake. Dash seasoning blends do not contain potassium chloride as an ingredient. Some of the Dash seasoning blends may contain ingredients with naturally occurring minimal amounts of potassium. Please always refer to the label for the ingredient and nutrition information.

"Salt substitutes" often contain potassium when sodium chloride in table salt is partially replaced with potassium chloride. Although this added potassium can be beneficial in lowering blood pressure in certain people, for others, potassium intake must be strictly limited. DashTMseasoning blends are not salt substitutes, do not contain potassium chloride as an ingredient and do not contribute significant amounts of potassium to the diet.

The generally accepted threshold for a high blood level of potassium, hyperkalemia, is 6.0 mmol/L. People with impaired potassium excretion are at greatest risk for hyperkalemia, and this includes those with chronic kidney disease, diabetes, severe heart failure, and those taking medications that may impair potassium excretion, such as NSAIDS and -blockers.19

EYE ON FLAVOR TRENDS

Everything But the Salt - Nothing But the Flavor

Dash Everything But the Salt Seasoning Blend captures the flavor of everything bagels and is the newest Dash salt-free variety. This on-trend flavor blend will shake up your cooking routine and make every dish even more enticing. With a savory blend of onion, garlic, sesame and poppy seeds, this flavor pairs nicely with avocado toast, grain bowls, hummus, eggs, chicken or tuna salad, baked potatoes and popcorn. When baking whole wheat bread, sprinkle it over the top before popping it into the oven. But don't stop there, this blend can be used to top almost anything. Share your recommendations for ways to use Everything But the Salt Seasoning Blend on social media with the hashtag

#ADashADay!

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